Stress Management (Fr. Gimmy - guest speaker)

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  • Stress Management (Fr. Gimmy - guest speaker)

    1. 1. Stress Management
    2. 2. STRESS MANAGEMENT <ul><li>By </li></ul><ul><li>Fr. Gimmi Antony CST </li></ul><ul><li>Email: [email_address] </li></ul><ul><li>Cell : 09274884600 </li></ul><ul><li>Land: 4073802 </li></ul>
    3. 3. Stress <ul><li>“ … .stress is the nonspecific response of the body to any demand, whether it is caused by, or results in pleasant or unpleasant conditions.” </li></ul><ul><li>Hans Selye, MD </li></ul>
    4. 4. Salamat Po !
    5. 5. What is Stress? <ul><li>The most commonly accepted definition of </li></ul><ul><li>stress (mainly attributed to Richard S </li></ul><ul><li>Lazarus) is that stress is a condition or </li></ul><ul><li>feeling experienced when a person </li></ul><ul><li>perceives that “demands exceed the </li></ul><ul><li>personal and social resources the </li></ul><ul><li>individual is able to mobilize.” </li></ul>
    6. 6. How stressed are you? Answer these twenty questions: Yes or No. <ul><li>1. Do you frequently neglect your diet? </li></ul><ul><li>2. Do you frequently try to do everything yourself? </li></ul><ul><li>3. Do you frequently blow up easily? </li></ul><ul><li>4. Do you frequently seek unrealistic goals? </li></ul><ul><li>5. Do you frequently fail to see the humor in situations others find funny? </li></ul><ul><li>6. Do you frequently get easily irritated? </li></ul><ul><li>7. Do you frequently make a &quot;big deal&quot; of everything? </li></ul><ul><li>8. Do you frequently complain that you are disorganized? </li></ul><ul><li>9. Do you frequently keep everything inside? </li></ul><ul><li>10. Do you frequently neglect exercise? </li></ul>
    7. 7. How stressed are you? Answer these twenty questions: Yes or No. <ul><li>11.Do you frequently have few supportive relationships? </li></ul><ul><li>12.  Do you frequently get too little rest? </li></ul><ul><li>13.  Do you frequently get angry when you are kept waiting? </li></ul><ul><li>14.  Do you frequently ignore stress symptoms? </li></ul><ul><li>15.  Do you frequently put things off until later? </li></ul><ul><li>16.  Do you frequently think there is only one right way to        do something? </li></ul><ul><li>17.  Do you frequently fail to build relaxation into every day? </li></ul><ul><li>18.  Do you frequently spend a lot of time complaining about        the past? </li></ul><ul><li>19.  Do you frequently race through the day? </li></ul><ul><li>20.  Do you frequently feel unable to cope with all you have to do. </li></ul>
    8. 8. How stressed are you? <ul><li>Scores of 1-6 Few Hassles </li></ul><ul><li>Scores of 7-12 Pretty Good Control </li></ul><ul><li>Scores of 13-17 Danger Zone. Watch out! </li></ul><ul><li>Scores of 18+ Stressed Out. You may need help. </li></ul><ul><li>http:// lessonsforliving.com/stress_test.htm </li></ul>
    9. 9. <ul><li>Do We need </li></ul><ul><li>stress in our </li></ul><ul><li>lives? </li></ul>
    10. 10. STRESS AND PERFORMANCE: THE INVERTED “U” SHAPED CURVE Understimulation Zone Optimum Stimulation Zone Overstimulation Zone High Low Lifeline Death from lack of stress STRESS High Low <ul><li>boredom </li></ul><ul><li>fatigue </li></ul><ul><li>frustration </li></ul><ul><li>dissatisfaction </li></ul><ul><li>creativity </li></ul><ul><li>rational problem solving </li></ul><ul><li>progress </li></ul><ul><li>change </li></ul><ul><li>satisfaction </li></ul><ul><li>irrational problem solving </li></ul><ul><li>exhaustion </li></ul><ul><li>illness </li></ul><ul><li>low self esteem </li></ul>PERFROMANCE Death from stress
    11. 11. UNDERSTANDING YOUR STRESSORS <ul><li>Internal External </li></ul>
    12. 12. <ul><li>EXTERNAL STRESSORS </li></ul><ul><li>Physical Environment </li></ul><ul><li>Social Interaction </li></ul><ul><li>Organisational </li></ul><ul><li>Major Life Events </li></ul><ul><li>Daily Hassles </li></ul>
    13. 13. PHYSICAL ENVIRONMENT <ul><li>Noise </li></ul><ul><li>Bright Lights </li></ul><ul><li>Heat </li></ul><ul><li>Confined Spaces </li></ul>
    14. 14. SOCIAL INTERACTION <ul><li>Rudeness </li></ul><ul><li>Bossiness </li></ul><ul><li>Aggressiveness by others </li></ul><ul><li>Bullying </li></ul>You look like monkey!
    15. 15. ORGANIZATIONAL <ul><li>Rules </li></ul><ul><li>Regulations </li></ul><ul><li>“ Red - Tape” </li></ul><ul><li>Deadlines </li></ul>
    16. 16. MAJOR LIFE EVENTS <ul><li>Birth </li></ul><ul><li>Death </li></ul><ul><li>Lost job </li></ul><ul><li>Promotion </li></ul><ul><li>Marital status change </li></ul>
    17. 17. DAILY HASSLES <ul><li>Commuting </li></ul><ul><li>Misplaced keys </li></ul><ul><li>Mechanical breakdowns </li></ul>
    18. 18. <ul><li>INTERNAL STRESSORS </li></ul><ul><li>Lifestyle choices </li></ul><ul><li>Negative self - talk </li></ul><ul><li>Mind traps </li></ul><ul><li>Personality traits </li></ul>
    19. 19. LIFESTYLE CHOICES <ul><li>Lack of sleep </li></ul><ul><li>Overloaded schedule </li></ul>
    20. 20. NEGATIVE SELF - TALK <ul><li>Pessimistic thinking </li></ul><ul><li>Self criticism </li></ul><ul><li>Over analysing </li></ul>?!? There’s nothing I can do!
    21. 21. MIND TRAPS <ul><li>Unrealistic expectations </li></ul><ul><li>Taking things personally </li></ul><ul><li>All or nothing thinking </li></ul><ul><li>Exaggeration </li></ul><ul><li>Rigid thinking </li></ul>
    22. 22. Irrational Beliefs People are disturbed not by things, but by the view which they take of them. (Ellis Albert,2001 )
    23. 23. UNREALISTIC ASSUMPTIONS <ul><li>I must have love or approval from all the significant people in life </li></ul><ul><li>I must perform important tasks competently and perfectly well </li></ul><ul><li>If I don’t get what I want , it’s terrible and I can’t stand it. </li></ul><ul><li>That I must be competent and adequate of all the time </li></ul><ul><li>That other people are bad if they do not share my values </li></ul><ul><li>That I cannot control or change my feelings </li></ul>
    24. 24. <ul><li>UNREALISTIC ASSUMPTIONS </li></ul><ul><li>That “all is lost” when I get treated unfairly or experience rejection </li></ul><ul><li>That the problems of the past that have influenced my life must continue to determine my feelings and behavior </li></ul><ul><li>That it is easier to avoid problems than to accept them and begin working toward a solution </li></ul>
    25. 25. PERSONALITY TRAITS <ul><li>Perfectionists </li></ul><ul><li>Workaholics </li></ul><ul><li>Type A behaviour </li></ul><ul><li>Type B behaviour </li></ul>By all means it should be done!
    26. 26. SYMPTOMS OF STRESS <ul><li>Physical symptoms </li></ul><ul><li>Mental symptoms </li></ul><ul><li>Behavioural symptoms </li></ul><ul><li>Emotional symptoms </li></ul>What is the trouble?
    27. 27. PHYSICAL SYMPTOMS <ul><li>Sleep pattern changes </li></ul><ul><li>Fatigue </li></ul><ul><li>Digestion changes </li></ul><ul><li>Loss of sexual drive </li></ul><ul><li>Headaches </li></ul><ul><li>Aches and pains </li></ul><ul><li>Infections </li></ul><ul><li>Indigestion </li></ul><ul><li>Dizziness </li></ul><ul><li>Fainting </li></ul><ul><li>trembling </li></ul><ul><li>Tingling hands & feet </li></ul><ul><li>Breathlessness </li></ul><ul><li>Palpitations </li></ul><ul><li>Missed heartbeats </li></ul><ul><li>Eye strain </li></ul>
    28. 28. Short Term Physical Stress Symptoms <ul><ul><li>Dry mouth </li></ul></ul><ul><ul><li>Cool skin </li></ul></ul><ul><ul><li>Cold hands and feet </li></ul></ul><ul><ul><li>Increased sweating </li></ul></ul><ul><ul><li>Rapid breathing </li></ul></ul><ul><ul><li>Faster heart rate </li></ul></ul><ul><ul><li>Tense muscles </li></ul></ul><ul><ul><li>Feelings of nausea </li></ul></ul><ul><ul><li>Butterflies in your stomach </li></ul></ul><ul><ul><li>Diarrhea </li></ul></ul><ul><ul><li>A desire to urinate </li></ul></ul>
    29. 29. Long Term Physical Stress Symptoms <ul><ul><li>Insomnia </li></ul></ul><ul><ul><li>Change in Appetite </li></ul></ul><ul><ul><li>Sexual disorders </li></ul></ul><ul><ul><li>Aches and pains </li></ul></ul><ul><ul><li>Frequent colds </li></ul></ul><ul><ul><li>Feelings of intense and long-term tiredness </li></ul></ul><ul><ul><li>Prone to illness </li></ul></ul>
    30. 30. MENTAL SYMPTOMS <ul><li>Lack of concentration </li></ul><ul><li>Memory lapses </li></ul><ul><li>Difficulty in making decisions </li></ul><ul><li>Confusion; nervous; anxious </li></ul><ul><li>Disorientation </li></ul><ul><li>Indecisiveness and depressed </li></ul><ul><li>Trapped in details </li></ul><ul><li>Self doubt </li></ul>Wow!
    31. 31. EMOTIONAL SYMPTOMS <ul><li>Bouts of depression </li></ul><ul><li>Impatience </li></ul><ul><li>Fits of rage </li></ul><ul><li>Tearfulness </li></ul><ul><li>Deterioration of personal hygiene and appearance </li></ul><ul><li>Frustration </li></ul><ul><li>Worry </li></ul><ul><li>Feeling down </li></ul><ul><li>Irritability </li></ul>
    32. 32. BEHAVIORAL STRESS SYMPTOMS <ul><li>Yawning </li></ul><ul><li>Talking too fast </li></ul><ul><li>Talking too loud </li></ul><ul><li>Fiddling </li></ul><ul><li>Twitching </li></ul><ul><li>Nail biting </li></ul><ul><li>Grinding teeth </li></ul><ul><li>Drumming fingers </li></ul><ul><li>Pacing </li></ul><ul><li>Over reacting </li></ul><ul><li>Emotional </li></ul><ul><li>Defensive </li></ul><ul><li>Irritable </li></ul><ul><li>Irrational </li></ul><ul><li>Defensive </li></ul><ul><li>Hostile </li></ul><ul><li>Critical </li></ul><ul><li>Aggressive </li></ul>
    33. 33. BEHAVIOR STRESS SYMPTOMS <ul><li>These symptoms will have a negative affect on your performance </li></ul><ul><ul><li>By reducing your effectiveness </li></ul></ul><ul><ul><li>Making you accident prone </li></ul></ul><ul><ul><li>Causing you to be forgetful </li></ul></ul><ul><ul><li>Causing you to be very negative </li></ul></ul><ul><ul><li>You may neglect your appearance </li></ul></ul><ul><ul><li>You may make poor judgments </li></ul></ul><ul><ul><li>Causing you to make more mistakes </li></ul></ul><ul><ul><li>Increasing your absenteeism </li></ul></ul>
    34. 34. PERFORMANCE STRESS SYMPTOMS <ul><li>You may not make good decisions </li></ul><ul><li>Your fine motor skills are affected </li></ul><ul><li>You may no longer enjoy your work </li></ul><ul><li>Your attention span may be affected </li></ul><ul><li>You may have more negative thoughts </li></ul><ul><li>Your self confidence will suffer </li></ul><ul><li>You may have difficulty concentrating </li></ul><ul><li>All of your positive energy is consumed </li></ul>
    35. 35. STRESS RELATED ILLNESSES <ul><li>Stress is not the same as ill-health, but has been related to such illnesses as ; </li></ul><ul><li>Cardiovascular disease </li></ul><ul><li>Immune system disease </li></ul><ul><li>Asthma </li></ul><ul><li>Diabetes </li></ul>80% of all modern diseases have their origins in stress. What is he doing?
    36. 36. STRESS RELATED ILLNESSES <ul><li>Digestive disorders </li></ul><ul><li>Ulcers; asthma </li></ul><ul><li>Skin complaints - psoriasis </li></ul><ul><li>Headaches and migraines </li></ul><ul><li>Pre-menstrual syndrome </li></ul><ul><li>Depression </li></ul><ul><li>Insomnia </li></ul><ul><li>Coronary heart disease </li></ul>
    37. 37. Types of Stressors Emotional Environmental Injury Physical Illness Career Pressures
    38. 38. COPING WITH STRESS <ul><li>THE BEST WAYS TO DO IT </li></ul>
    39. 39. QUESTIONS?
    40. 40. STRESS BUSTERS LEARNING WAYS TO MANAGE STRESS CAN IMPROVE YOUR QUALITY OF LIFE.
    41. 41. TREAT YOUR BODY RIGHT
    42. 42. GET ORGANIZED
    43. 43. REHEARSE (VISUALIZE)
    44. 44. DO IT NOW!
    45. 45. KNOW YOUR LIMITS
    46. 46. CHANGE YOUR ATTITUDE
    47. 47. TALK IT OVER TO A FRIEND
    48. 48. TAKE A BREAK
    49. 49. LEARN TO SAY “NO”
    50. 50. POSITIVE SELF-TALK
    51. 51. TAKE CHARGE
    52. 52. DEVELOP A SENSE OF HUMOR
    53. 53. QUESTIONS?
    54. 54. TIME MANAGEMENT
    55. 55. Covey’s Time (Task) Management Matrix
    56. 56. SPEND TIME PLANNING AND ORGANIZING
    57. 57. PRIORITIZE (80/20 RULE)
    58. 58. USE A “TO DO” LIST
    59. 59. SCHEDULE, BUT BE FLEXIBLE!
    60. 60. DO THE RIGHT THING RIGHT
    61. 61. PRACTICE THE ART OF INTELLIGENT NEGLECT
    62. 62. AVOID BEING A PERFECTIONIST
    63. 63. CONQUER PROCRASTINATION
    64. 64. LEARN TO SAY “NO”
    65. 65. REWARD YOURSELF
    66. 66. SET SMART GOALS <ul><li>S pecific </li></ul><ul><li>M easurable </li></ul><ul><li>A ttainable </li></ul><ul><li>R ealistic </li></ul><ul><li>T ime-bounded </li></ul>
    67. 67. POOR WAYS TO COPE WITH STRESS <ul><li>Eating </li></ul><ul><li>Smoking </li></ul><ul><li>Drinking </li></ul><ul><li>Drugs </li></ul><ul><li>Suicide </li></ul>
    68. 68. Relaxation Techniques <ul><li>Abdominal Breathing </li></ul><ul><li>Active Progressive Muscle Relaxation </li></ul><ul><li>Visualization </li></ul><ul><li>Self-Hypnosis </li></ul><ul><li>Meditation </li></ul><ul><li>Music </li></ul><ul><li>Stretching </li></ul><ul><li>Exercise </li></ul>

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